Couch To 5K: Week 1 | Starting Running For The First Time

Couch to 5K is a popular running movement which helps beginner runners get started, and has helped countless people around the world successfully get fitter and run five kilometres in less than 30 minutes. If you're new to running, it provides a hassle free structured guide to the weekly runs and slowly builds up over time. To help out, Heather has recruited GTN producer Pippa and her gorgeous puppy, to get them enrolled on the program.
View our full Couch to 5K plan here 👉 gtn.io/C25KPlan
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Music - licensed by Epidemic Sound:
Assorted Berries - Dylan Sitts
Burgess Hill - [ocean jams]
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Some of Y'all (Instrumental Version) - Work from Home
This House - Gregory David.
Up Here - Blue Steel
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[@Sarah_wears_hair]

I’m on week 7 and I have just run for 20 min straight. In the beginning 3 min seemed impossible. It really does work

[@aynurabdulkhaligova4083]

i also can only 2 min 😏

[@mohitkravi]

Went 22 min straight... Felt like I've achieved something really really huge.

[@willywonka111]

​@@mohitkraviYou have achieved something great, good job!!

[@mohitkravi]

@@willywonka111 now I can run 40 minutes straight.

[@mohitkravi]

@@willywonka111 Now, I can run 1 hour and 20 minutes straight ( 80 minutes) ....

[@coastermadab]

I did Couch 25K over the summer. I now run 4 times a week and training for my first 1/2 marathon. This programme WORKS. I lost 2 stone and have never felt better.

[@MrChickenkind]

that is great!!

[@coastermadab]

@@MrChickenkind just last weekend, I ran 1/2 marathon for the first time too!

[@MrChickenkind]

@@coastermadab congratulations!! you motivate me so much

[@snapdragon2441]

I would love to do this but I am over 50, very unfit. What would you recommend

[@coastermadab]

@@snapdragon2441 Since posting this comment, I have since ran my first half marathon in under two hours. It doesn't matter how unfit you are. If you can walk for 45 minutes non stop, then you'll be able to do the Couch to 5K. People forget that running doesn't mean to sprint. Running is anything from a sprint to a gentle jog. I have faith in you. Take it up, stick with it and you'll never look back.

[@Kelly_Ben]

It's great that you're doing this with a realistic beginner, as opposed to an already super fit runner. Looking forward to following Pippa's journey!

[@dorianleakey]

Compared to me she is an athelete and it s workig for me. next week is my last week, i am slow but it still works.

[@Kelly_Ben]

@@dorianleakey Congrats!! I'm not a beginner, but I'm still slow. Lol But hey, I'm out there putting in the miles, improving every week, and enjoying the process. It sounds like you are too! Good luck finishing and choosing your next goal!

[@dorianleakey]

@fire trails it has people running 30 minutes, thats the length of the last weeks runs, from being able to run 1 minute in the 1st week, for many thats 5k, what more do you want? I really dont understand what you mean by this or what you think would be better?

[@ekaterinab6064]

@fire trails 30 minutes is still a long run for me, I've only just started c25k and I get a fair bit of joint pain, tendon pain and stitches. So for me the intervals give me a break for that. I could do a longer run if it wasn't for that so these first few weeks are going to be good conditioning so I can do the longer runs later.

[@ekaterinab6064]

@fire trails good advice! I do want to go on longer runs when I'm more prepared definitely.

[@peterpsi]

Didn't run for decades, I started with this program at the beginning of July, today is October 1st and I ran my first 10K in life!

[@iflya]

Did no one else see the cycle vs dog vs dog owner incident in the background at 0:40? 🤣🤣🤣🤣

[@SamMartinPeakPerformance]

bahahahah, great spot

[@Maxyshadow]

Ha ha ha no but thanks for pointing it out. If only He'd lost is balance and been dragged when the doggy chased the bike. :)

[@Thegardener12345]

Ha ha no I did not.... Well spotted

[@zobayer1]

Who rides bike in a grass field..

[@Jessicabakesandmakes]

FENTON!!!!!

[@melissagrandevides1446]

It's ok if you "fail". It's a win since you standed up and decided to try it. Even more if you keep trying until more succeeding.

[@benban8055]

Clearly English is not your first language, so I'll help you. The correct way to say it is "stood up" instead of "standed up".

[@jancollins319]

I always say, if you got as far as putting your trainers on and walking out the door, then you’ve succeeded.

[@benban8055]

@El Ba'Tal what?

[@TJ-eo2qf]

@El Ba'Tal Hahahaha well said

[@TJ-eo2qf]

@@benban8055 Bore off.

[@Lieslinski]

I am going to run my last couch to 5K (30 min) today. A big barrier for me was counting the minutes. For this reason I love the NHS couch to 5K podcasts. I can run with music and somebody else tells me when to run and when to walk. I think this is the sole reason I could keep up with the program. Please mention the NHS podcasts in a future episode. I think it will help more people keep up with the runs. I consider myself a true runner now and will continue running in the future.

[@brandonearman1168]

@Lieslinski if that's working, that's great! Just wanted to share there are also free Couch-to-5K apps out there for your phone that will audibly let you know when to jog/walk, as well as allow you to track your C25K plan.

[@leonsayer4010]

I find working out my route the best way, run the path I choose and just zen out for the distance, clear mind stomping, no music no distractions just breathing.

[@chantaldobson713]

I use the podcasts. I did prefer it but this week and last week I hated the music lol. After next week I will be checking out the life after 5k podcasts!

[@ciaradonohue8064]

Just did the first run of week 5 of the couch to 5k podcast today. Really nervous for the big 20 minutes run at the end of the week. Well done doing the plan!

[@chantaldobson713]

@@ciaradonohue8064 trust the plan. Whenever it gets tough just slow down, make yourself taller and relax your hands. I always told myself to trust the plan and it was so worth the teething pains xx

[@katesmiles4208]

Ok its taken me 6 months but Im finally there. I can now regularly run 5km in 30 minutes!! Thanks again for streaming this series I couldnt have done it without the inspiration.

[@lewisnorden3744]

Well done, keep it up!

[@kimkockelkoren]

Kate I had the same, and even changed running app, because i hit a plateau, and could not increase my endurance

[@UTFapollomarine7409]

usually 6 months is what it takes for people who are not runners by nature, i been jogging for a year on and off, but been running for 4 months now, and just now getting a 10 minute 1 mile run and a 21 minute mile and a half without a doubt. dont sweat it, im joining army infantry and i sadly only have pavement to run on, so im always sore, so i should be able to ace the 2 mile on an actual track that has soft terrain vs the concrete im always on.

[@anonymousentity5106]

This is also my goal. I can do 11 mins for 2.5km but keeping that endurance for 5km is really challenging! Then again I am only 1 month in so im looking forward for some progress :)

[@TheBetherrsss]

I thought I was going to die on just the one minute runs on the first week, now I’m on week 6, doing 10 minute ones and I’m ready to do more! Lost inches more than weight but I’m doing it every other day and I swear by it!!

[@flight101]

See im scared as i get a lot of heart palpitations brought on by anxiety and cardiophobia. I just want my life back.. every time my heart rate goes over 80bpm im plagued with ectopics 😢 so unhappy . Well done to you though . X

[@FFFFF157]

​@flight101 hope you get your life back ❤

[@larairvine2358]

Inches is accurate weight loss, scales differ daily with fluid retention. Good on you 👏

[@dorianleakey]

You dont need someone like pippa with good form and not really overweight, you need a fatty like me, my belly is big and prominent. I have been doing this program and though i won't get to 5k in under 30 mins its got me to running 28 mins non stop in 8 weeks, next week is 30 mins running, then i can start increasing the speed.

[@saswathgopan1543]

I'm sorry idk why this would be relevant but what was you're first run like. How long could you run

[@dorianleakey]

@@saswathgopan1543 I managed the run the app laid out for the first run, something like a minute i think? I could have run more if my life depended on it, but i felt like i had to stop. The NHS couch to 5k app worked very well, the only issue is, i got shin splints, i forced myself through the last 2 weeks and did run for 30 mins 3 times in the last week, then thought, "2weeks off for my shin splints, and i can start doing this regularly" But my shins took 2 months took go back to normal. Lots of people dont have that, or they get a kind of shinsplints that just needs stretching, my shins felt bruised. Swimming now instead, which i enjoy more.

[@vennymiltenova8547]

Congrats for starting! It will take for me more time, I am repeating week 7 again and again, because I have the same burn feelings in my feet, but today I made my first 5K for 40 minutes. After 17 years of heavy smoking and never being a runner I feel like achieving a very big thing in my life! Keep going girl, the feeling is amazing!

[@Angel-xg7vy]

i’m proud of you!

[@ikramjama7119]

congrats👏🏾👏🏾👏🏾

[@waterdragon5418]

Wonderful!

[@LMBOatU]

Awesome! 6 months later, have you kept it up?

[@TheShumoby]

Try MAF

[@brittanypeacock-smith5536]

This is the best app ever!!!! I have followed it. I could only run 1min. Now I can run 20min

[@realkewlmann]

They have an app?

[@randomting9964]

so is your husband when he saw ur face

[@cam545]

Same, I almost vomited on W1D1 and struggled every week, having to redo W4 entirely. I ran W5D2 yesterday (in the rain) 8min x2 and didn't even have to walk any portion..this conditioning works

[@samanthamin5629]

now i feel like pe is like prison because i had to run for about 40 min without stopping

[@vivienmel7735]

Name of the app pls

[@JamieAdcockRUNNINGDIVAMOM]

Couch to 5K is absolutely transformational!! I've seen so many people end up a completely different person after 8-12 weeks. AH-MAZING!!!!

[@shawrobert10]

Kudos to anyone who tries the couch to 5K. At beginning of lockdown I was 106kg and hadn't been sports active since stopping playing football in my mid twenties (over 20 years ago) Started running and now 7 months later I weigh 80kg and a few weeks ago managed my PB 5k of 24:45. Never felt better!

[@antonellapastor861]

Wow, that's a huge progress!!

[@chit0kan0]

Im a couch potato and a bit overweight (320lbs) too. I can only run for a minute straight and have to walk until i recuperate my breath. Its March 11th right now, i saw a 5k i want to run in November. I was never a runner but gonna try my hardest to be able to run it in November by following your tips!

[@sancyswachitha3312]

hey, how's the training going?

[@mericummings7817]

You might want to add 2 extra weeks up front with these shorter bouts of running on 3 days each week? Week 1: 30 second runs and 2.5 minute recovery walks X 7. Week 2: 45 second runs and 2.25 minute recovery walks X 7. Add extra recovery seconds if you don’t get back to “conversational breathing” before starting to run again. The idea is to slowly build up endurance, not to sprint and become out of breath, so you aren’t running as fast as you can. Best wishes. Let us know how you do. 😊

[@adrianharrison5208]

I am on your level right now. How did you get on?

[@chantaldobson713]

I'm 1 week to graduation. Last time I got to week 5 and injured myself by not listening to the advice on the app, not leaving rest days. This time I did it properly. I am not, in my mind, a runner. This programme works! I can't believe I can run 28 minutes non stop

[@chantaldobson713]

I graduated and moved onto the after c25k podcasts. It is a breeze! Crazy!!!

[@fluffy_clxuds1614]

@@chantaldobson713 congratulations!!

[@chantaldobson713]

@@fluffy_clxuds1614 thanks! I'm still running! Got fitted for proper running shoes 😁 cannot stress enough the difference when you habe proper running gear! Even proper tops and leggings! My leg muscles are really shaping up!

[@fluffy_clxuds1614]

@@chantaldobson713 thats really awesome! Super proud of u 😇🥺

[@chantaldobson713]

@@fluffy_clxuds1614 this is all thanks to motivational youtubers like our Bea trying things out and sharing 💖

[@jugnu361]

I did it Time 32 minutes I m 40 weight 95 kg height 6 feet lifting weight since 10 years Thank You GTN

[@thequeenofdiamondsmagic]

I have been diagnosed with fibro, chronic migrains, spinal damage, sciatica and carple tunnel so have not been able to train or do much for 3 years. having been a ironman and triathlete for 8 years I cant not race and train anymore so using the couch to 5k to try and get my health and fitness back the best i can

[@barryfield9300]

You're already a winner Pippa by giving it a try. Slow & steady and have patience. On days when you're not super motivated to get out the door tell yourself that "anything I do is better than nothing." Best of luck and have FUN!

[@EireFirst2024]

That is a great mindset & thoughtful advice, good on you 👍👍

[@dubyabalthazar4598]

Rite! When I feeling tired but just need to move my body, even with regular exercise, I just tell myself "just keep moving". And I usually get my second wind... and sometimes I dont and that's ok too!!!

[@colin7898]

I completed the C25K NHS program a few weeks ago and it works. Just believe in it and it will happen. I could cycle 100 miles but couldn’t run 100 yards without looking like an asthmatic ant. At the end I managed a full 5k in 32:30! Running with a dog helps as they just keep going. Good luck Pippa and Wilma. You CAN do it. To believe is to succeed.

[@letrungkien7]

Thank you! I ran about 2 years in 20216-2017, but got a back problem and couldn't get back to running after trying PT and this program. Last September before starting this program, my 5K time was 39min. After finishing Couch to 5K, my 5K was around 30m. And I just ran another 5K today, which was 22:50. I recommended this program to all of my friends who want to start or get back to running.

[@middleagedpunk8923]

I didn't realise until this morning just how totally unfit I have let myself get over the past 2 years when I had to run about 100 yards after my dog and it left me feeling half dead. Waddling along, man boobs bouncing, all ironically on the football pitches where I used to play back in the 1980s when I was a 30" and not a 38" waist (and getting bigger by the day). was a real rude awakening. Tomorrow I'm going to buy a pair of running shoes and embark on this Couch to 5K programme with the help of this very helpful and motivational video. Thanks!

[@passengerprincesspodcast]

I’m about to start week 9 and I’m so excited! Really hoping I can run a 5k in 30 min. 9 weeks ago I’d never even run five minutes straight!

[@JediMasterJazz]

So were you able to run 5k in 30 minutes?

[@passengerprincesspodcast]

@@JediMasterJazz yes I did! 26 minutes if I remember correctly:)

[@JediMasterJazz]

@@passengerprincesspodcast same here. It’s effective.

[@randystache78]

It really is an amazing program. Congrats to you, and keep up the good work!

[@anonymousentity5106]

​@@passengerprincesspodcasthi any tips on how you train? How many times per week, how long, and what pace? I cant seem to get further than 3km unless i go really slow😅

[@TiaSnoozy805]

25 years plus of being "sick" Almost 2years ago I was told I had CRPS . After cancer - Broken back and multiple other autonomic issues I had to come to terms with my position. I can choose to live or choose to lay down and die..... A week ago I started this program and I actually feel like I wanna just keep running.. I hope my body keeps up with what my soul sings:) I can't believe I'm even walking soon it will be a run💙 Good luck to everyone on your journey.... we got this💪🏼 we deserve this :)

[@JediMasterJazz]

Good luck. You can do it.

[@TiaSnoozy805]

@@JediMasterJazz Thank you so much:) I deeply appreciate your cheers:) I'm going strong💪🏼 ( tad bit sore but doing it)

[@JediMasterJazz]

@@TiaSnoozy805 sending you love and light. May you grow stronger each day.

[@TiaSnoozy805]

@@JediMasterJazz I wish for you all that is good in his name. Thank you.

[@infamousskater05]

I was a serious runner, did a 5k . . Then a half marathon (33rd place) and I was training for a full marathon after that . . The furthest I made it was a 16 mile run and kept a 9:20/mi pace . . . Then I went through some personal issues (I have mental health issues) and I COMPLETELY fell off my regiment for about 3-4 months, eating horribly, not working out AT ALL . . Now here I am trying to get back into running and get back to where I was at and it's so frustrating and it's been very hard for me . . I can barely run a mile now, and there's this 5k I do every year. It's on April 27th and I'm DETERMINED to run that race now!!! So here I am!! 😊

[@Daniiellle25]

How is the training going for your April 5k?

[@infamousskater05]

@Daniiellle25 terribly not gonna lie but I'm going to the 5k regardless I can always walk it it's for a good cause and I already signed up.

[@Daniiellle25]

@infamousskater05 I hear that. I have walked half marathons before. It's all good. Have fun! You are moving your body and you can always start training anytime now and also walk/jog intermittently during the race as well. Ixm glad you ate still doing it no matter what

[@mericummings7817]

@@infamousskater05You can always think of it as a training run. Best wishes!! 😊

[@infamousskater05]

@mericummings7817 thanks you guys are awesome! The race is this Saturday, I've only started running again last wednesday!! I've done a 5k every day in preparation and my best so far was 38:30, it's not as fast as I'm used to but that will come with time!! I can be my own worst critic . . .

[@albertscheichstein4242]

i went straight from couch to 5.5km no warmup and the terrain were not flat but kind of ups and down all over the length of the track. So i did it for 2 weeks and time was around 30 min, which is really amateur kind of slow, but i cheered myself up with the fact that i was´nt doing anything and now i´m running and squeezing literally the oxygen through my lungs and sweating like an athlete. So the third week i felt pretty confident and went for a 11 km at the same pace. That´s where i´m now. Sometimes i do 15km.The most important tip i found out was to start slow and gradually warm up the system and metaphorically get the oil moving in the machine. So if i followed that rule i felt fine. I do´nt like to run but its the best cure against laziness and mediocrity and its the cheapest way to shift your gears up towards the success. But if anyone reads this: Everyone is different and you can watch thousand videos and read books or whatever but once you hit the track you will grow so quickly out of your old shell of mediocrity. Just remember to listen to your body and try to feel all the nuances, e.g if you feel the pressure on the chest or kind of lose your will in the middle of the run just slow down, but never give up. Go slowly and you will go soooooo far!

[@wintersprite]

I’m on an 8 week couch to 5k plan right now (actually I think I’m more like ten weeks now because I did have to repeat a couple of weeks). I have had some good days and some bad days. I did start out jogging at a faster pace than I should have so did get out of breath easily. Even with slowing down my pace, my calves like to start burning early on, especially my right calf. Yesterday I made it to being able to jog outside for 30 minutes without stopping (I could already jog in place for 20-30 minutes easier). Last week I had a bad day where I only made it five minutes jogging before I had to stop because I had an anxiety attack; I ended up giving up on that jogging session and switched to shooting some basketball hoops. One of my doctors has been helping me on my fitness journey and sometimes has to remind me of the positives and good things I’ve done and am doing. She knows I can be hard on myself and have a hard time taking credit for my strengths and progress. She reminds me to take it one step and one day at a time. I also am one of those people that gets a runny nose when I jog outside which is annoying because I have to try to remember to bring a tissue with me. I also never tried this before this year, partly because I was big on top. I had a reduction surgery over the summer so started the couch to 5k after I was cleared to go back to normal activities.

[@RustyShackleford66]

I've done this 3 times over the years and it has worked as it should every time. The main thing to consider is never to give in on the running sections (unless of course you are injured). Giving in (or hopefully not) is a major psychological threshold. You have all sorts of doubts and excuses going though your head, and if you give in to them once, you will find it much easier to give into them whenever it gets tough. Don't worry about technique or what you look like, just plod along as slow as you can. Most people do a running action but don't actually go any faster than somebody walking alongside them, but it still works your body in the way it should.

[@theinnerworkclub6060]

Great advice thanks ❤

[@constancehenderson8883]

I used a Couch to 5k app to start me off back in April. I can now run almost 4 miles in a session! It was a great starting point to help me build up distance and general fitness safely.

[@Rpcustodio7]

Just finished this program and completed my 5km with a time of 30:57. So happy about it as I struggled to complete the first sessions so great evolution and I’m already excited about the next challenge. Thanks you

[@jimhart1516]

C25K got me into running and it amazed me how much confidence it gives you. I went from 10 metres and done to half marathon all because of the C25K starting step. Good luck Pippa, we’re all rooting for you :)

[@abdalabinladen]

Just finished mine today. Powerlifter up to covid, out of the gym since because mum lives with me. I never thought I could hold pace for 35 minutes without walking. It's incredible. I'm starting 10k next week!

[@MrCmon113]

I mean as a power lifer you probably already have a lot of strength in your legs. Upper body strength also helps not to wobble like a sack of potatoes while running.

[@valeriag9443]

I’m glad the cameraman and the editors didn’t disappoint on the Wilma footage

[@parttroll1]

It’s thanks to programs like couch to 5 k that I’ve been running regularly since 2016.

[@gtn]

Great to have you with us 🙂

[@4tun8nanette]

Thank you for this. I'm a complete beginner, 60 years old. Doing this plan on elliptical for less stress on joints.

[@kayleawilson]

good idea!

[@julen2380]

I love that you actually recruited a beginner. Thanks for this series and most of all thanks to Pippa for sharing her journey! Personally, I wouldn't care about the time but be happy with 5k but then I have no competetive spirit. ;) With Heather as coach, I'm sure you'll be absolutely fine.

[@SBoots29]

I started running with this same kind 0f program. Now every Sunday it is my long run day and going out and doing 15 K is always something I look forward too.

[@RD-jz8mf]

Just to sum it up: 1st week: 5min walk 8x 60 sec jog, 90 sec walk 5min walk 2nd: 5min walk 6x 90 sec jog 2 mins walk 5 min walk

[@alextetrozine1166]

thank you

[@Lobxx1]

I tried this a few months ago and I managed to get myself running 5k in 30 minutes. It works so well and I can't wait to start again

[@gtn]

🙌

[@MandyGood]

I just did it and I’m fat asf and I did it! I’m 166lbs on a 5 feet 0 body but I been walking everyday for 3-5 miles for 1 month and 1 week. I never ever ran my whole life and I’m 30! I couldn’t believe I did it!

[@srikar2311]

Back in 2019 i started off with 1km to 10kms in 30 days. Although the run was not continuous, but i was able to do 10k in 70mins. Have been a couch potato for the last 4 years. Going to start my first run from today. Fingers crossed!

[@codsamanta]

I've always wanted to get into running. It's such a good sport! I tried before, but I didn't have a plan or anything, so I kept feeling tired and sick afterwards so I gave up. But now, after finishing the first week of your program feeling more energized and determined than ever, I truly feel like I can do it! I'm definitely looking forward to running again. [EDIT] It's been a bit over 9 weeks and I have hit 5k! I wanted to share a bit of my experience, in case anyone's feeling a bit intimidated by running or struggling at any point during the plan, like I did. I had a year of pretty much 0 physical activity prior, so I literally started from being on a chair all day. I followed the first 4 weeks to a T. Week 5 is where I started deviating a little bit. I was barely able to run the first day of the week and then for the second I did 8' with 5' instead of 2x8'. I decided that, instead of running 20 minutes with breaks, I'd rather give the 2x8 another try for the last day, and it worked! The next time I ran 2 x 10' and it worked great. I then got this idea to push the walk further in and shorten it (so 12'jog+4'walk+8'jog, next time 14'-3'-6', and so on) until I became able to run 20 minute straight. After that I kept adding 2' running, 1' walk and another 2' run (so 22'-1'-2', next time 24'-1'-2' and so on) until I finally managed to hit 5k at around the 37' mark. What I mean to say is that the plan is a great start and it's very easy to tweak it to your own needs. What matters most is creating a routine that makes you feel good afterwards and sticking to it. I still have a lot to learn when it comes to running, but I am very glad I found this program. It really helped me so much. I feel better about myself for achieving this goal, my body got more toned than I expected it to get in only a couple months and I generally feel I got more energy. Being able to just focus on running instead of random thoughts also had a positive impact on anxiety. I don't know if I'll ever run a marathon, but I definitely won't give up running. So if you're unsure whether to start or not, I encourage you to give it a go!

[@SiriusScientist]

Perfect timing for this series! I started a C25K program this week and just finished week one. I swim and cycle, but running has always been something I don’t stick with and get frustrated by (or injured due to doing too much too soon without a real training plan).

[@cheezewheel]

Just starting running again. It's been years but it's exciting to get out on the trail again. ❤

[@_Zabamund_]

Congratulations on getting started and I must say I love how GTN are so helpful to beginners, I only started running last December and I learn new things all the time thanks to you all.

[@arieharris7053]

So my wife and I just finished week one. Thanks for the great program.

[@permanentvacation26]

I finished Couch to 5K at the start of this month and now I'm running 3-4 miles sometimes 4 or 5 days in a row. Good luck, Pippa - you can do this!

[@SKAFWO]

I found a way to be encouraged by this. I finished my second week and I've seen huuuge progress. But I wish your volunteer was a real couch potato so I could feel like yeah a person like me that hasn't exercised in 10 years can do this.

[@richardjuniper]

This is a brilliant topic, one I will follow with interest. I'm also going to take up the challenge as I recover from injury. Come on Pippa, we're rooting for you! (Wilma is LOVELY 😍)

[@chantaldobson713]

Let us know how you do! It is so worth it. Trust the programme. It honestly works 😃

[@shivanisangal5521]

I'm 22, 167 cms tall and weight 80kgs. i decided for myself that its high time to get off the couch. Going to try this from next week. ive been walking 6kms every day for the past two weeks. time for a jog now. wish me luck that im able to complete this.

[@JediMasterJazz]

So were you able to complete the program?

[@mroosie7488]

I’ve done 5 days straight on couch to 5k. I’ve suffered terribly with my mental health and developed a binge eating disorder, a consequence being type 2 diabetes. I didn’t think I could, but I feel great and I’ve seen an improvement after just a week. I’m not running for speed but I’m aiming for distance and I’m pushing myself more

[@mattofthenorth]

Wilma! ❤️ 🐶 ❤️ 🦴 Good on ya Pippa🏃‍♀️

[@harmonydegauthier3626]

I started in November. I stay on each level until I’m ready to move up. I’m at 3.3 now and love it. I’m dieting as well and have dropped 2 dress sizes with another 1-2 to go. I love being able to call myself a runner 🙃

[@nicolascott1944]

I’m on week 3 now having never been a runner and barely done any exercise for years since having two kids. It’s building up well. I love the app that tells me when to run and when to walk!

[@emilygraham9735]

I just tried day 1 but I only managed to do half of it, however tomorrow i’m going to try again :)

[@minervamosaics1604]

If someone hasn’t already mentioned it, check with a vet. Large breed dogs like Wilma shouldn’t do much mileage until they are older due to their growth plates.

[@emilygable2470]

I’v been a runner in the past, but got injured and starting from 0 again so this is perfect!

[@KyriaNunNuit]

I'd been training on my own, alternately jogging and walking on a 4.5km circular track of hilly forest roads and pulled a calf muscle (there was snow on the road and I slipped). So my hubbie found this for me. I'm giving my calf muscle a two day's rest now and hope to be able to start on week 1 tomorrow or the day after, as it's SO NICE to finally have professional guidance rather than muddling through on my own, pushing too hard and not getting the right results. Thank you for posting this. ❤️ I'm SO happy I've come across it and look forward to easing into those 5km as soon as possible!

[@jamesthomson5024]

I started this programme on the 29.2.20 and I'm delighted to say I can now run 5km comfortably, I've also now ran 10km 4 times. Although I used to play football I've never been a runner and I've been overweight for a long time, if anyone is considering the programme I'd say go for it the physical and mental benefits are amazing

[@NicolasPerrault]

I just completed my first session in week 1. I used to never enjoy any sort of cardio (other than cycling) and I thoroughly enjoyed this! Thanks!

[@MrMewsique]

I went from running to bicycling exclusively. Over time I worked up to 60 to 70 mile rides but almost completely lost my ability to run even a small distance. I wanted to get back into running so I was (and am) delighted to discover this series. I found the one minute run 90 second walk /8X every other day was too much. I backed off to 4x and when I feel ready I'll make my next step to 8x then go on to the week two plan. My ultimate goal is to ride my bike in the Cycle to the Sun event in Maui. (36 miles 10,000 ft up)I figured that adding running to my training on the bike would help me prepare. I welcome any thoughts from you experience endurance athletes out there.

[@samanthaalyson00]

I’m living for the Wilma running shots. So cute 🥰

[@bro7269]

I started my C25K a few weeks ago at 54 years old. I followed a similar starting routine. 3 minute walk, 1 minute slow jog. I did this for a few days just to get my body used to moving. I also started biking so I could keep my heart rate up without pounding my knees too bad at first. I will bike hard one day with an easy run and the next day run a bit harder with an easy bike session. Two weeks later I can jog a nonstop 12 minute mile. I rest for 2 minutes and jog a slower mile back home. It’s tough right now (during the Arizona summer) but I’m sticking to it. Hopefully nothing breaks along the way....

[@middlefoot007ivan]

I've been doing park run 5k for a year but not very consistent but did see my times improve. But started cold water swimming and the running got dropped and out on a stone. I friend told me about the app months ago and decided I would start using to the app today being the start of the new year. I started and got in well with the walking but the 60 secs felt hard at first but got better as I warmed up. I realised my weight has gone up as I could feel it. But the couch Denise Lewis really helps you to stay focused and keep going. Feel as sense of achievement after and look forward to my next run. Great video guys.

[@giustinosuarez8711]

I’m starting my journey to join the USMC and my current 5K time is 40 minutes. I have a long way to go (need to be at least 20 minutes for OCS standards) but this looks like a great place to start! Thanks for all the effort you put into this video! Greetings from Yankeeland 🇺🇸

[@amberlee4176]

Did this work for you? I’m going to OCS and need to get my time Down 🥴

[@giustinosuarez8711]

@@amberlee4176 Yes Ma’am! When I first saw this video five months ago my 5K time was around the 35 minute mark and now it's down to 22 minutes. I still need to shave off a little more time but the bulk of the job's definitely been done :) Good luck my fellow future jarhead!

[@TimelyTurtle]

​@@giustinosuarez8711wow superb

[@kimkockelkoren]

I just finished with the Coach to 5K, and now I am increasing my distance, but also working on reducing my heart rate to be between 136 and max 160. Have not really reached the 5K under 30 min, but am thinking of continuing to train for 10K, And I run every other day.

[@thisylvain]

I did C25k during lockdown in march/April/may. Never tinned before, and now I can almost do a 5k without problems. I couldn't train during June, so I'm working to get better with 5k this July. Next goal is 10k race in early October, I pray the gods I'll be ready !

[@FeinesFabi]

She is splendid. When I did my first C2K it really was a life changer - but I definitely wasn't looking as good as her. And the dog is cute too.

[@megangrogg9164]

This series inspired me to get running again. I used to be a runner but quit. I had been having trouble getting started again. I started this week!! I'm so glad I found your channel. Such great content.

[@xaninator]

I was looking into C25K yesterday before you posted this. I'm so happy you posted this when I was looking again today. I plan on starting next week once the heatwave we have here is over

[@williammurray1620]

I'm so glad I found this! I'm over here in California and I needed to find a plan that would work for me. I was a swimmer in High School so was in great shape at one time. Never liked to jog long distances, more of a sprinter. I did my first set this morning and the only ones that were difficult for me was the first and last set, but I pushed through them. Looking forward to follow Pippa!

[@peterbdavies]

Just started couch to 5k this week. Only done week 1 run 1 so far! When I was younger (I am now 50) I used to be extremely fit doing a lot of swimming and playing a lot of squash and badminton at a high level. Age has caught up with me and I have lost my fitness and gained too much weight especially in the lock down! In addition 5 years ago I fully ruptured my Achilles tendon while playing hockey. Since then I have done very little for fear of rupturing it again. Now overweight I have decided it is time to try this. The first run wasn't too bad. Hopefully I will continue and succeed! Looking forward to progressing.

[@dctrbrass]

Certainly a lot of good advice here. I feel like it's more important to listen to your body, than to worry about such a regimented program....esp as a beginner. Even as a competitive distance runner, my detailed weekly workout plans were more a guideline, than something that I had to stick to. If my body said "no," the plan got adjusted. If you're new, don't push yourself too hard. Let your body adjust to this really tough sport at its own pace. She seems to touch on this some, but I feel that there should be a lot more emphasis on "listen to your body." When I went from 5k's & 10k's to half & full marathons, this was ridiculously important. I said "listen to your body," not "give into laziness." haha :) Teach them some about winning the distance runner's mental game, in that regard. As far as water....I used to drink a full sports bottle, wait until the inevitable long urination, and start the workout :) It worked like a charm, and was a tremendous benefit on race day. Do it for every workout, and you'll be able to time the urination just before it's time to go to the starting line on race day. Never participate in this sport w/o being fully hydrated. And for goodness' sake, don't go on diets. Running is really tough on the body. You need to eat. You need proper nutrition. Finally, stretch....hold those stretches for at least 30 secs each. Stretch more than you think is necessary. Your body needs it if you're going to run.

[@neilinnes8439]

Thank you GTN for using this as a topic for a series of videos and thank you Pippa for accepting the challenge. What I love about triathlon is the inclusive nature of Triathletes. Everyone has a 'weak' sport. It's great to see GTN including beginners topics in the channel. Well done!

[@danielleybelly411]

This is great! I can relate fully because you're actually using a beginner! I loved her questions at the beginning and your responses. SO HELPFUL!

[@gtn]

Great to hear you find our content helpful! Have you taken up running? or trying out the couch to 5k? 🤔

[@danielleybelly411]

@@gtn I am working on the couch to 5k and this info has been SUPER helpful. Years ago i liked to jog more regularly. I wouldn't say I was ever a skilled "runner" but enjoyed that jogging helped keep me fit. Then, I had an injury and gained quite a bit of weight because I couldn't do much physical activity. So, you pair that with aging and WHOA NELLY! My fitness level tanked. I'm now able to jog again and I'm working on the C25K program. Would love to be able to lose a few LBS along the way too!

[@gtn]

So glad we've helped!! 🙌 Super to hear that you've got yourself back into it and you're taking control over your fitness! 💪 Do keep us updated with how it's going! You can do this! 😉

[@aerobrain2001]

Good luck Pippa, running can be a bit daunting at first but once you get into it it's one of the best feelings just being able to get out and do it. So peaceful!

[@TylerBeckAU]

What a great topic, can't wait for the updates. Good work Pippa, I'm doing almost the same training, however, it is a 12-week training course. Recently completed my first ever 5k run and I promise when you also get there, it will feel very satisfying.

[@bw6078]

I'm very interested in hearing from her about how she feels regarding her progress after her 4th or 5th session. I believe she will be pleasantly surprised. I hope she doesn't give up on her dog running with her. Dogs can always be a splendid partner and running together is just another teaching experience. Thanks for sharing always.

[@jessica-tq1sf]

I decided to try this myself as I was unhappy with my exercise routine. Just finished day one, I'm so excited!

[@MrWhite-yg6yk]

Hi Heather! You inspired me to do the challenge, First week of June and just finished the initial jog. I'll be 41 at the end of July and want to run 5k for the first time! Wish me luck

[@gtn]

Good luck!

[@kaydabot9368]

Just some information from a dog trainer. You should not begin jogging/running with your puppy until they’re at LEAST 8 months old. Maybe even later for larger breeds (full grown). The bones and joints of large or giant breed puppies mature more slowly than those of smaller dogs and running them too much risks permanent damage to their bodies. Until their old enough use that time to exercise them (low-moderate impact) in the grass or soft surfaces.

[@blackpearl2776]

Today i have done the first week, after two days i’ll start the second week, am so excited

[@jensritter2052]

Great to have this subject on your chanel! I started in february with running on a regular scedule. For I wasn't a complete beginner, it wasn't that scaring at the beginning and additionally GTN was a fantastic motivation and an even better help. Thank you for taking care of us runners and thriathletes in here!!! And by the way improving my English 😃😉

[@randystache78]

I never got to the 10 minute miles the app says, but I did get to where I could run for MILES! tan two 5k races that year, and then… stopped. Just downloaded again after 5 years. Pretty excited to try and stay with it this time.

[@FireBlade57]

Cool, I did that half a year ago. Couch to 5k. Now 5k + workout every morning at 6am. Took a week to make it with just one short break and after 2 weeks I could run without a break. First three times was hard though. Didn't know this was a thing.

[@BrianLee-ps8lu]

Just found you guys. I’m starting next week. This is very informative and I appreciate that.

[@peterjarrett8099]

Well done Pippa!! It’s not easy to start let alone in front of the internet. We are rooting for you!!

[@rachelb2930]

Finally I video that has answered all my questions on couch to 5k. Currently have finished my first week .

[@gtn]

Great to hear!

[@jelly-baby]

Yes, it works. I had never exercised and now run 5 or 6 km 3x sometimes 4 times a week . 2 years on.I don't always love it, but I always do it!. I did get to 10km, but prefer 5-6km.

[@willyd1235]

I recently stopped smoking and started the couch to 5km. I am on week 3 and enjoying it. Anyone can do it! Especially with the help of David Goggins!

[@FadeGamingChannel1]

Clicked for the motivation to start C25K, stayed for Wilma ;-;

[@emanellaithy4339]

These are excellent questions. Not including the dog in the questions and answers bit is wise lol Everyone would be concentrating on this cute and playful dog

[@plasmadrone3123]

currently on the effort to get back into running condition pre-lockdown and injury.

[@SuperThomasOmalley]

It's really nice seeing a beginner like myself. And future videos that don't have anything to do with dogs, still need to have some Wilma B-roll.

[@kingthemaincoonxsiamese8461]

I'm so far from where I want to be, just started running (a week ago) at recovery pace focusing on strength and endurance and ran 2 miles (non-stop) in 45min lol...gosh i feel so behind after watching this...however, I'm going to keep going 💪💙

[@gtn]

You got this! We all started somewhere, Keep smashing it 🙌

[@JuergenKrauss]

Great series about Couch25k. My wife got me into running using Couch25k. That was 6 years ago, and I never stopped running since. Currently coaching my wife through the program again (week 5 at the moment). I find the whole thing very well thought out and I am benefitting a lot from it (learning to run slow, watching effort and form ...) Currently doing the runs at about 7min/km and feeling great with it!

[@deborahdiaz4877]

I began this challenge today....found it difficult to dismiss the alarms and set the next one but did it and felt good...lots of sweat👍

[@sscondon]

Get a waist secured leash. It makes a huge difference in balance and really being able to get a nice stride.

[@HH-gv8mx]

Oh I wish I had hills! Everything is flat here in Florida! I have to run the bridges with traffic. It’s pretty dangerous a couple runners have gotten run over by cars on the blue heron bridge I run on Singer Island.

[@megsmith4330]

Just started my first week on C25K as well! Right there with you, Pippa!